Strength- 13:30 Alt EMOM every 2:15
Perform front squat reps at listed percentages below for speed with good form.... immediately followed by 10 abmat situps every set
Sets 1-2: 12 reps @ 60%
Sets 3-4: 10 reps @ 65%
Set 5: 8 reps @ 70%
Set 6: max reps at 40%
WOD- "Pocket Queens"
Partner workout (one person working at a time)
20 min AMRAP
30 Thrusters (95/65)
40 Toes-To-Bar
50 Wall Balls (20/14)
75 Double Unders
50 Sumo Deadlift High-Pulls
